I Better Knock On Wood
Good morning!! Ready to take on another day? I am. I just wish I didn’t wake up thinking it was already Wednesday. At least it’s Sister Tuesday, though. I love my Tuesday nights with my sister and the chance to catch up with her every week. I hope you have a good one ahead, too. Make the most of it!
Rewind to yesterday.
I have once again re-worked my workout schedule because it seems like the timing of certain workouts never feels exactly right. I determined a lot of that came from trying to fit in workouts at times I felt less motivated (aka spin class at 5:30 at night) and not having lighter days worked in regularly through the week to feel like I get a break.
Saturday and Sunday both had fairly challenging workouts, so I kept yesterday’s training more manageable with a light leg workout and then a three mile slower-paced run. These workouts were all about keeping my body strong, without overkill.
On my run yesterday, I wanted to keep a ten minute mile pace and it was so weird because I actually had to pay more attention to my Garmin to do so. Or maybe I was paying more attention to my Garmin trying to figure out how much longer I had.
Don’t be fooled by the calm, winding path and the fallen leaves – it was beastly hot out there yesterday! I knew those almost 90 degree temps would come back.
Anyways, I wanted to make sure to keep my pace slower than my normal “comfortable” pace by about 30-45 seconds to focus on the recovery part of the run. I knew I needed it because I certainly don’t want to face injury from pushing hard too regularly.
I got to thinking that I actually have never faced a sports injury and, knock on wood, really hope to stay away from one as long as possible. I like working out too much, so I try to keep a few things in mind to help protect my body, besides my continued need to focus on stretching and foam rolling:
- Build up intensity slowly. I don’t add on or do too much when starting a new workout plan. When starting my fitness journey post-pregnancy, I focused on things like walking and very light 20 minute weight workouts before building up to running, spin classes, and intense circuits. When choosing a training plan for my running, I went with a plan that built up mileage gradually.
- Take Regular Breaks. I plan at least one full rest day every week and also scale back my training regularly as well. In running, I will have one week a month that cuts back on mileage slightly or the challenge of my runs to allow my body some recovery. In strength training, I will do more basic workouts at less volume every 2-3 months. Also, like I mentioned earlier in the post, I have regular days during the week at a much lower intensity.
- Cross. Cross. Cross. I truly think cross training and having variety in workouts helps soooo much. I run. I take spin classes. I occasionally do kickbox, step, plyometrics or another form of cardio with one of my DVDs. Not only does this keep things interesting for me, but it helps my body not get overworked in one particular area.
- Strength Training Matters. As I study for my personal training certification, I have learned so much about the many specific ways strength training improves the body’s functioning. The way ligaments and tendons are affected. The way bone density improves. The way it can help correct imbalances that could otherwise lead to injury. A whole slew of information that reaffirms my time hitting the weights.
- Ice Ice Baby. I don’t know how, but ice baths really DO work wonders after a long run or other intense workout. And they really aren’t too terrible to sit through. Just have distractions!!!!
And now I wonder if I shouldn’t have written all that? Don’t want to jinx myself! Ahhhhh!
- Have you ever suffered a sports related injury? Any insight or lessons you can share from the experience? What ways do you try to keep your body safe?
- Do you ever worry about jinxing something?
